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10 Ways to Increase Your Energy

FitSugar — Wed, 15 Oct 2008 05:30:00 PDT

If you're feeling a little sluggish and lack of zzz's isn't the problem, here are some ways to put a little pep back in your step according to MSNBC.com.

Source

Eat Cake For Breakfast and Lose Weight, Study Says

Jenny Sugar — Tue, 14 Feb 2012 13:21:52 PST

If your insatiable sweet tooth is preventing you from losing weight, findings from a recent study may be just the thing to help you slim down. Researchers found those who ate a large breakfast that included something sweet lost weight and were able to keep off more pounds than those who ate a small breakfast.

A group of 193 obese adults (not a huge study) were split into two groups. One ate a large, 600-calorie breakfast that included a sweet item such as a cookie, cake, or doughnut. The other group ate a 300-calorie breakfast with no dessert. Both groups ate the same amount of calories daily: 1,600 for men and 1,400 for women.

Keep reading to find out more details about cake and weight loss.

Fat-Proof Your Life

Health — Fri, 10 Feb 2012 04:06:06 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Maridel Reyes

It's true that there are certain times in your life when extra poundage seems to appear out of nowhere . . . and settle on you. In fact, experts have honed in on the exact moments when you're most vulnerable to weight gain.

"Life transitions, having a baby, and going through menopause cause many women to pile on pounds," says Susan Albers, PsyD, author of But I Deserve This Chocolate!: The 50 Most Common Diet-Derailing Excuses and How to Outwit Them. "But with planning and prep, you can stay thin."

We asked top experts for their strategies to help you ward off weight creep - and even shed pounds - at these tricky stages. Solutions ahead.

Getting married

Heavier ever after? It can be the flip side of wedded bliss: "Six out of 10 of my clients come back heavier after the honeymoon," says celebrity fitness and wellness guru David Kirsch.

Health.com: 25 Diet-Busting Foods You Should Never Eat

Young newlyweds pack on an extra six to nine pounds in the five years after getting hitched compared to singletons, according to research from the University of North Carolina at Chapel Hill. And most of that gain happens in the first year of marriage.

"Couples start to mirror each other's eating habits," explains Albers. "You might be matching him calorie for calorie without realizing it."

Learn how to keep the pounds down postmarriage and in the mommy years, after the break.

Reese Witherspoon Works Out Just to Stay Healthy

Jenny Sugar — Thu, 09 Feb 2012 10:43:11 PST

At 36, Reese Witherspoon always looks amazing. Strong, sculpted, lean, yet feminine. How does Reese do it? She told Us Weekly:

"I work out all the time anyway just to stay healthy. I don't believe in crash dieting or anything like that."

From yoga sessions to running, this Oscar-winning actress loves to get her sweat on. Regular exercise offers a slew of health benefits, including improved sleep, increased energy and brain function, a happier mood, a stronger immune system, and prevention of health issues like heart disease and diabetes. But not everyone loves exercise, and some just use it as a weight-loss tool. What about you?

11 Rules to Dramatically Increase Your Productivity

Wise Bread — Thu, 02 Feb 2012 15:35:04 PST

We're thrilled to present this smart Wise Bread story here on Savvy!

There's a problem with a lot of productivity advice out there, and it's this - your "rules" for personal productivity are often going to be different than mine. Sure, sometimes there's overlap. Sure, you can always learn from others.

But if you want to see a dramatic increase in your productivity, spend less time reading and memorizing other people's rules, and more time figuring out what your own rules are. You'll be more productive and in a way that works with who you are.

So I'm sharing a few of my personal productivity rules. Maybe some of them will work for you or inspire you to think of your own.

1. Small Daily Movements Become Big Accomplishments

I tend to think that I must have big blocks of time in order to get any forward movement. So I hesitate and procrastinate, waiting for that "open time" when I can really push and get a lot done on whatever the current project is.

Turns out, that's a waste of time. Small daily movements add up. It's just that the movements or steps themselves are so small, I think they don't count. They do.

I have to constantly remind myself that I don't need a whole day or a whole week to devote to some project. I just need to take the 10 or 20 minutes I have here and there and use them. I need to achieve a little bit of forward movement every day. That adds up, and it builds momentum, and pretty soon there's been quite a lot accomplished.

For more rules, read after the jump.

Labor Pains: 7 Ways to Ease the Pain of Labor

BabyCenter — Wed, 01 Feb 2012 11:37:43 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Nancy Johnson Horn about tips for easing labor pain.

I remember going into labor over 6 years ago with my first child. When my water broke 11 days early I couldn’t remember a thing, other than "pick a focus point on the wall" and breathe.

But there’s more you can do to make labor go a little smoother. Recently, I spoke to Hope Garland, an Affiliated Bradley Instructor, www.blossombirth.net, who recommended these amazing tips. So, if you’re weeks or days away from childbirth - don’t panic, just print out (or bookmark it on your smartphone) this post so you can reference it when you go into labor.

Pack in the protein: If you were about to run a long marathon, would you eat only ice chips? No. You need to eat a protein-rich meal. It will give you the stamina needed for labor (plus many hospitals won’t let you eat once you check in anyway). Make a plan to either keep something in the fridge/freezer/cupboard or know where you can go to get your marathon meal.
Don’t fight gravity: Remain upright as long as possible. Walk around or sit up, but don’t lie on your back. (Yes, that’s really me in the pic, before I found out I should be walking around.)
Hydrate thyself: Pack (and use) a water bottle. If you properly hydrate yourself during labor, you’ll increase your energy output by as much as 30%. Also, if you can keep drinking water, you may not need an IV that will really restrict your mobility. That’s when the ice chips and clear liquids can also help.
Breathe using your abdomen: Normal abdominal breathing increases relaxation, which you’re really going to need. Chest and patterned breathing may fool your body into stress mode, and you don’t want that.
Take a virtual chill pill: You’ve got to stay relaxed. Physically, mentally, and emotionally. If music helps, bring a preloaded playlist on your iPod, locate a focal point in the room and breathe. Banish as much negative energy as possible. While it’s not easy, stay as relaxed as you can through contractions – it will let your body do what it’s supposed to do.
Move around during labor: There are a variety of positions for labor. Try to change positions so you’re not in one place for too long. Speak to the nurse about how you can be monitored and still move around. Bring slippers for those lovely grippy hospital socks so you can walk the halls.
Make sure you have support and loving encouragement: Having your husband, partner, or trained birth partner can make a big difference. That support will do more for you than any amount of medication!

Do you have any tips to make labor a little easier? What did or didn’t work for you?

More great stories from BabyCenter.com:
Quantity or quality time: Which matters more?
Five reasons you need the Origami Stroller - now!
The three greatest dangers for baby are . . .
Seven ways to spread the love this Valentine's Day
What do you say to pushy parents?

Source: Flickr User bradleygee

The Consequences of Overtraining, and How to Prevent Them

Leta Shy — Tue, 17 Jan 2012 13:20:20 PST

We may want to push ourselves to meet new goals, but there can be a fine line between pushing ourselves to the limit and overtraining. And research has shown that more and more of us are actually pushing ourselves past what is healthy for our bodies when we train.

Serious athletes are trained to exert their bodies to their max point, and many recreational exercisers, from the grunting guy straining to lift too much at your gym to your friend who always complains she feels dizzy after a workout, may think they should do the same, all the time. The problem is that recreational athletes may lack the knowledge to know when their bodies are telling them to rest, which makes them perform worse - and, as a consequence, just want to train even more to start seeing results. That can lead to a vicious, painful, and exhausting never-ending cycle of overuse injuries, constant fatigue, and worsening athletic performance.

When it comes to your own workout, don't be that person. Read on for some important tips for preventing those unpleasant consequences of overtraining

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.

Fresh Start Resolution: Master Time Management

SavvySugar — Tue, 10 Jan 2012 05:53:00 PST

It's a New Year and a new you! We're detailing 12 helpful tips to start off the year right, whether it be to advance your career or increase your financial cushion. We've already given you advice on kicking your daily deal habit, quitting your caffeine addiction, and reassessing your savings account; here's another way to start afresh in 2012.

Managing your time not only allows you to be more productive but also frees up precious minutes for you to spend however you'd like. To make 2012 your most organized, exciting year yet, adopt these five helpful habits.

Consider your to-do list a schedule. A simple checklist is a great start, but it's important to gauge the time frame for each item, too. Mark each of your tasks with an estimated start and finish time, taking into account any variables that may slow you down. Next, think of ways to make your schedule more exciting. Drawn to color? Use highlighters to create categories. Need some incentives? Brainstorm a mini reward for each task completed, like a phone date with your best friend or a new song download.
Plan ahead and be thorough. It's smart to lay out your exercise gear the night before a morning workout, but take it one step further by filling your water bottle, charging your iPod, packing your purse, and leaving your gym shoes by the door. Other ideas: fill out forms online before appointments and use your phone to snap screenshots of maps or directions. Small steps like these will have a huge payoff, adding several minutes for you to fill as you please.

Read on for more time management tips .

4 More Facts You Don't Know About Calories

Prevention — Mon, 09 Jan 2012 04:08:37 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Only 12 percent of Americans can estimate the calories they eat in a day! Find out why we're so clueless and get easy ways to stop calorie confusion
By Mara Betsch, Prevention

You know what calories are, and you probably know that if you eat too many, you'll gain weight. But do you know how many are in your favorite deli sandwich? Or how many calories you should really eat each day? Most Americans don’t. Only 12 percent can accurately estimate the number of calories they should consume in a day someone their age, height, weight, and physical activity, according to a 2010 survey by the International Food Information Council Foundation. So what is it about calories that keeps us baffled? Last month, we shared some reasons you might be confused about calories - here are four more and the simple steps that will help you do the math.

1. Exercise makes you hungry
Though studies are mixed when it comes to whether exercise actually stimulates or suppresses appetite, many people think of working out as a way to eat whatever they like. "There’s definitely a mentality of 'I have sweated therefore I deserve,'" says Bonci. However, with most people burning about 100 calories per mile, a short workout won't give you a free pass to eat junk food. "If you walk two miles, eating a handful of chips post-workout can undo the calories you burned," says Bonci. As mentioned above, gym machines don’t accurately measure calories burned, either.

Stop the confusion: To stop an after-workout binge, fuel up pre-gym, Zied suggests. "Have something before - something with carbs and a little protein, like whole wheat toast and peanut butter or a banana and milk." Depending on the intensity of your workout, you may need something afterward as well. After a workout longer than 45 minutes, you should aim to eat about 200 calories.

Tips to Stop Overeating After Workouts

2. Liquid calories are ignored
"People are spending hundreds of calories on beverages each day," says Zied. Unfortunately, a lot of those calories are from sugar-sweetened drinks and alcohol, not milk and 100 percent fruit juice. According to a 2007 study, beverage intake accounted for roughly 12 percent of total calories in 1965 and steadily increased to 21 percent in 2002 - that's 222 extra calories a day from drinks alone! Because bottled drinks often contain multiple servings, it’s best to either pour a serving in a glass or look for mini soda cans and juice boxes.

Keep reading for more info about calories and weight loss after the break.